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 Sequences..Moderators: Moderators Jump to page : 1 Now viewing page 1 [25 messages per page] | View previous thread :: View next thread |
| Yoga -> Yoga Teachers | Message format |
TampaEric |
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| TampaEric |
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| uhm, ok, here are some examples of my levels when i do level out. these are examples of vinyasa/power vinyasa yoga classes that i teach. brand new beginners (level 1) in this class, we intro sun salutations. i start with Om in mountain pose. warm up-- mountain; rag doll forward bend; downward dog; cat stretches; gentle lunges; and work our way back up to mountain. body of the class-- over the course of the session (usually 10 weeks), i teach each posture individually. the first class is usually working on mountain pose and then finding mula and uddiyana bandha. lots of abdominal work in the first class. second class works on forward bending and downward dog. third class works on walking back and forward from forward bend to plank and down dog, walking forward from downward dog. the third, fourth and fifth classes work plank, chaturanga, and upward dog. the fifth and sixth classes work utkatasana and warrior I. the seventh and eighth classes work the process of vinyasa through the series slowly. and then nineth and tenth classes reinforce the whole vinyasa series. from there, they advance to level 1/2. closing the class-- each class ends with a discussion of the poses and a discussion of yoga philosophy in relation to those postures. we also have a short meditation period. level 1/2 my level 1/2s are those who have the general idea of the sun salutations, but not necessarily all the quirks worked out of chaturanga, updog, and down dog, or the lunging process. we warm up as above, and then work on vinyasa with 'growing' sun salutations. we start with half sun salutation (inhale mt, exhale, forward bend, inhale, flat back, exhale forward bend, inhale mt). and then we go to a 'step back' sun a, then a whole sun a, then a step back sun b (and a slow warrior series in that b), and then a whole sun b. and then i do the basic standing series of my class. standing series is warrior I, II, side angle, triangle, wide leg forward bend, anjenay's pose (runners lunge or warrior 1/2), standing split, half moon balance, forward bend, crow pose, and then back to downward dog and repeat on the other side. the closing series is downward facing pidgeon, bridge and upward bow, wind relieving and spinal twists, then savasana. we usually practice ujjayi pranayama after savasana. and then we have a 20 minute discussion about something or other--whether it's asana or idea. all levels classes i do the usual warm up, and then i will do either full on sun salutations (if no one is brand new to the class) or i'll do half if the beginners are really, really raw, or step backs if they're fairly comfortable with movement, or if they're really confident beginners i'll do some step back and some full on. after sun salutations, i typically do utkatasana series (utkatasana, with twist, then followed by crow with the option for crane for the more advanced as well as the option for headstand if they want it). this goes back to downward dog and sometimse i'll toss in some side planks here, sometimes not. then i go into the standing series as above (in level 1/2). if there's enough time, i'll bring them back to standing and do some more balancing poses such as eagle, utthita hasta padangustasana, daikasana, warrior III, dancers, tree. after this, we do hip openers--pidgeon, fire log pose (sometimes called 'double pidgeon), and then forward bends such as janu sirsasana (for advanced in the room they can do ardha padma paschimottanasana). then we move into back bends--i'll typically do cobra, dhanurasana, camel (option for hero), and bridge/upward bow (wheel for the advanced). shoudlerstand series; rest or headstand optional. spinal twist and savasana. working dirgha pranayama in savasana; doing some sort of pranayama at the end--usually nadishoddhana. more advanced classes typically have more just tossed in--more vinyasas between sets (that is, after crow or whatever, do a vinyasa to downward dog), more arm balances and inversions. just more of everything, and some postures simply more advanced than before. and then other times, i completely turn on them and we simply hold postures for a long time, come to rest, and then repeat. that's always cool. they hate those. but, we can work the details.  which they love. it's just totally experimental. i don't get to teach these often, as mos of my classes are drop in, all levels. so, we usually get a lot of beginners (i just got a whole new group of BNBs on monday). but, when we do have that rare class where everyone's been at it for a couple of years, we try a lot of fun things. | |||
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| TampaEric |
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| i'm not sure that i know maha namaskar or mandala namaskar. i do have two other 'namaskaras' that i do--shiva from dharma mittra and one that i developed that i call sri devi (Goddess) namaskara. i usually bring these into level 1/2 and above. it just works out this way. i don't teach in a studio, and i wouldn't say that there are any specific expectations of my classes really--other than flat out ignorance about what yoga is on the part of new students. but we all run into that. i teach mainly in the Y, some gyms, and of course private clients. I tend to teach as Ana Forrest does--feeling out the needs of the group that's there, and teaching to that need. i'm not suggesting that you lead workshops, i was simply outlining what i do when i teach. and teaching from this perspective doesn't necessarily decrease the intensity of the practice, or the flow--but changes the pacing of the process in some cases. in all of my classes, things are described in various detail, depending upon the need. sometimes, nothing is mentioned of the alignment of a pose, and other times, a great deal. for example, i can hold a flow class with my regulars and beginners where we 'workshop' chaturanga dandhasana. this is a very challenging posture. such a class would look something like this: warm up as before. set back sun salutations with a held plank pose, a slow chaturanga (held), and then into regular sun salutations. this might be followed with a 'workshop' of chaturanga that goes like this: everyone in plank (hold and describe plank for 3-5 breaths) downward dog for rest back to plank and then moving with breath into the forward motion that sets up chaturanga and back to plank. then, back to down dog for rest. next, we'll go back to plank and work to chaturanga. some will hold plank entirely, others will hold chaturanga the whole time (intensity!) and others will be working on the alignment. from chaturanga, i'll have them go straight back to downward dog for rest. and then we'll repeat the chaturanga a few times. for the most advanced students, on the last two chaturanga holds, i might encourage them to move forward to ardha koundinyasana. then, whenever we do a vinyasa from whereever back to downward dog, i'll likely go--plank, chaturanga, plank, chaturanga, up dog, down dog. by then end of the class, the advanced/regulars have a work out that's intense, the beginners have a workshop of chaturanga that has burnt them to high heaven but certainly gotten the idea across in multiple ways. the same can be done by having a long hold of warrior one, and moving into it from different positions throughout the flow. an intense class doesn't necessarily mean that it has to have advanced postures or that it cannot include an in-depth study of a pose or "workshop" type aspect. in fact, including these elements can make the class *more* intense for the advanced practitioner while simultaneously being more accessable to the more beginner practitioner. but, since you're saying that the sequence above is about 75% advanced and 25% intermediate--then there's no problem with your sequence. it's simply not 'all levels.' | |||
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| TampaEric |
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| yeah. beryl does a lot of 'tossing in' as i call it. she'll take astanga primary and then 'toss in' a few secondary series. in one workshop that i took--which happened to be mostly advanced--she 'tossed in' some even more advanced stuff while doing secondary. it was fun. your sequence actually reminded me of one of the jivamukti sequences. have you looked at their sequences? pretty dynamic. | |||
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| mishoga |
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Expert Yogi Posts: 1738     Location: right where I'm supposed to be | |||
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| TampaEric |
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| TampaEric |
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| mishoga |
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Expert Yogi Posts: 1738 Location: right where I'm supposed to be | |||
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| TampaEric |
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